Covered every week
Lower Body
Legs, glutes, hips, knees and ankles get stronger and more mobile together.
You get: stairs, hikes and getting up off the floor without a second thought.
01 The Method
Full-body strength training. 90 minutes a week.
Three 30-minute sessions train every major muscle and joint, head to toe. That means you lose fat, get stronger and stop feeling stiff and sore, without giving up your evenings or weekends.
Lower Body
LowerUpperCore
Covered every week
Upper Body
Back, chest, arms, shoulders, elbows and wrists, trained in balance to undo hours at a desk.
You get: better posture, pain-free shoulders, and carrying everything in one trip.
Covered every week
Core
Deep core and spine stability that ties the whole body together.
You get: a back that holds up to long days at a desk, sports, moving apartments and picking up your kids.
Every muscle. Every joint.
Not just your back. All of you.
Pain rarely stays in one place. A stiff ankle loads the knee, a weak hip loads the back, a tight upper back loads the shoulder. So we train the whole chain, and you feel the difference everywhere.
A solid base
- What we train
- Mobility, balance and calf strength.
- What you feel
- Steadier on ice, trails and uneven ground. Fewer rolled ankles.
Stairs without the creak
- What we train
- Quads, hamstrings and controlled range of motion.
- What you feel
- Squatting, kneeling and climbing stairs feel easy again.
Undo the desk chair
- What we train
- Glute strength and hip mobility.
- What you feel
- Less stiffness after sitting, a longer stride, less pressure on your lower back.
A back you can trust
- What we train
- Bracing, rotation control and the muscles around the spine.
- What you feel
- Long drives, yard work and lifting stop ending in a sore back.
Reach overhead again
- What we train
- Upper back, rotator cuff and balanced pressing and pulling.
- What you feel
- Better posture, no more clicking, putting the suitcase in the overhead bin with ease.
A grip that lasts
- What we train
- Grip strength and forearm resilience.
- What you feel
- Less ache from typing, opening jars and carrying bags without your hands giving out.
3 days a week, 30 minutes, everything covered, repeat all year
The Principles
Four promises to you.
“The last three or four reps is what makes the muscle grow.”
01
Evidence based
You don't waste months on fads. Every exercise earns its place by actually working.
02
Joint friendly
Knees, hips, shoulders, back and wrists are all protected. If something hurts, we adjust. Pushing through pain is never the plan.
03
Real food
Keep your favourite meals, eat out with the team, enjoy the weekend. You lose fat without a diet you'll quit.
04
Measurable results
You see proof every week: waist, strength and photos, so motivation never has to rely on willpower.